On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 KB Swings

5 Air Squats

10 Walking Lunges

5 PVC OH Squats

Weightlifting

Back Squat (Build to a heavy single or 1RM)

Deadlift (Build to a heavy 5-rep)

Metcon (Time)

5 Rounds for Time

12 Back Rack Reverse Lunges

9 Back Squats

6 Overhead Squats

– 155/105
You CAN take the bar from the rack 🙂

Post-WOD

Metcon (No Measure)

5 Rounds

5-rep Banded Pull Apart series

6 Turkish Get Ups